• Featured Image – Check out http://games.crossfit.com/article/brawl-bay to read the article on the 14.5 Live Announcement and this 1st Task Orientated Workout in The Open!
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) High Hang Clean
  • 4-4-4-4-4-4 (on 55% of your 1RM clean)
  • * 90 sec rest only!!
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  • then…
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  • 2) “Cindy” – In 20 min complete as many rounds as possible of:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
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  • Score = Number of rounds plus additional reps completed
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  • Cool-down/Trigger Ball/Foam Roll/Stretch